A widely cited study found that jumping rope is one of the most effective cardio exercises out there—and it can whip you into shape with just a few minutes a day of skipping. In the study, after six weeks of daily 10-minute jump-rope exercises, participants demonstrated the same levels of improvement to their cardiovascular health as individuals who jogged for 30 minutes a day.
As it turns out, just jumping up and down is a more efficient workout than pounding the pavement—achieving the same results in a fraction of the time. According to research, jumping rope at a moderate pace roughly equivocates to running an eight-minute-mile.
Plus, it burns more calories per minute and engages more muscles than swimming or rowing, while still qualifying as a low-impact workout.
“There are so many health benefits from jumping rope,” Jeremiah Maestre, boxer and trainer at Rumble Boxing in New York City, says. “You get increased cardiovascular levels, flexibility, rhythm, muscle tone, shoulders, arms, and legs.”
The total body benefits are the most impressive part of a jump rope workout. “It’s certainly good for the heart,” Peter Schulman, MD, associate professor, Cardiology/Pulmonary Medicine, University of Connecticut Health Center in Farmington, says on WebMD. “It strengthens the upper and lower body and burns a lot of calories in a short time.”
Depending on what style of jump you do, you can target almost any body part. “Jumping rope benefits your full body,” Maestre explains. “From your lower body to upper body and core—depending on what jump rope drills you choose, you may feel it more so in your shoulder and calves. And your cardio will feel heightened as well.”
Looking to get started? The usual challenge is an issue of hand-eye coordination- and that’s not that something that you can fix yourself, we found out speaking to Triplefit trainer and skipping guru Cheryl Loh.
We tried out their Jump-In class, which promises to be “an interval class using jump rope cardio drills and skill training to ramp up your endurance and get a great workout while having tons of fun in the process!”
The basic bounce, alternate foot-steps, jumping jacks & double-unders are some of the basic skills that we learnt during this class, but be prepared to sweat and have fun!
Here’s how the class went when we tried it below.
Looking for more skipping rope class options? Here’s another:
What They Say: “This course will introduce the basic coaching knowledge and techniques of jumping rope/ rope skipping. This is to equip coaches with the knowledge to teach jump rope/ rope skipping to beginners at the grassroots level. Jump Rope Federation Singapore Certifications are recognized by World Jump Rope Federation and all our partners.”
By Kelvin Tan, Editor for Men’s Health Singapore